Celebrate World Chocolate Day: The Sweet Benefits of Chocolate
By Hannah Okada Akhlaghi
World Chocolate Day, celebrated every year on July 7th, is the perfect excuse to indulge in a bite (or two) of chocolate. But did you know that chocolate, specifically the kind with high cacao content, can actually be good for you?
When we think of “chocolate,” we often imagine candy bars filled with sugar and additives. While these highly processed forms may be delicious, they don’t offer many health benefits. The real health hero is dark chocolate, especially the kind made with 70% or more cacao.
The Benefits of Cacao:
Cacao is rich in polyphenols, a natural group of compounds found in plants, that act as powerful antioxidants. Largely attributed to polyphenols, research shows that cacao offer a wide range of health benefits:
Anti-inflammatory effects: Antioxidants in cacao help neutralize harmful free radicals, which contribute to aging and disease.
Brain boost: Flavanols (a type of polyphenol) may support memory, learning, and even help protect against age-related cognitive decline.
Heart health: Flavanols promote the bodily production of nitric oxide, which improves blood flow and can lower blood pressure. While cacao hasn't been proven to reduce the risk of heart attack or stroke, it has been linked to reduced mortality from heart disease.
Mood Enhancing: Cacao may help lower levels of the stress hormone cortisol, giving your mood a subtle boost.
Nutrient-rich: Cacao is a good source of essential minerals like magnesium and iron, which support your body’s basic physiological functions.
Ways to Deliciously Consume Cacao:
If your go-to chocolate is the milk chocolate bar, you might want to explore darker options with a higher cacao percentage. Here are a few healthy ways to enjoy chocolate:
Dark Chocolate Bar: Treat yourself to 30–60 grams of dark chocolate with at least 70% cacao. It’s a satisfying dessert with less sugar than most sweets, and it pairs well with fruits or nuts for a balanced snack.
Breakfast: Sprinkle cacao powder or cacao nibs into your yogurt, oatmeal, or smoothies to boost the flavor and to get some cacao benefits.
Hot Chocolate: Mix cacao powder with warm milk of your choice for a cozy drink. You can add a dash of honey to sweeten it up if you prefer.
Get Creative: Experiment with healthy recipes using cacao powder or dark chocolate, such as energy bites, chocolate chia pudding, or homemade granola bars.
Please note if you’re taking medication, be sure to consult with your healthcare provider to make sure there are no contraindications with cacao or chocolate products.
Want to learn more about food and brain health?
Check out the Brain Wellness Program’s food and nutrition program. It offers classes and resources to help you understand your diet and how it affects your brain and overall well-being.
So today, I hope you get to enjoy a bite of chocolate, guilt-free.
References
Amponsah-Offeh, Michael, et al. “Oxidative Stress, Antioxidants and Hypertension.” Antioxidants, vol. 12, no. 2, 27 Jan. 2023, p. 281, https://doi.org/10.3390/antiox12020281.
Andújar, I., et al. “Cocoa Polyphenols and Their Potential Benefits for Human Health.” Oxidative Medicine and Cellular Longevity, vol. 2012, 2012, pp. 1–23, https://doi.org/10.1155/2012/906252.
Martín, María Angeles, et al. “Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults.” Nutrients, vol. 12, no. 12, 30 Nov. 2020, p. 3691, www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/, https://doi.org/10.3390/nu12123691.
Robert H. Shmerling. “Your Brain on Chocolate.” Harvard Health Blog, 16 Aug. 2017, www.health.harvard.edu/blog/your-brain-on-chocolate-2017081612179.
Sesso, Howard, et al. “Effect of Cocoa Flavanol Supplementation for the Prevention of Cardiovascular Disease Events: The COcoa Supplement and Multivitamin Outcomes Study (COSMOS) Randomized Clinical Trial.” The American Journal of Clinical Nutrition, vol. 115, no. 6, June 2022, https://doi.org/10.1093/ajcn/nqac055.
Shin, Ji-Hee, et al. “Consumption of 85% Cocoa Dark Chocolate Improves Mood in Association with Gut Microbial Changes in Healthy Adults: A Randomized Controlled Trial.” The Journal of Nutritional Biochemistry, vol. 99, no. 108854, 1 Jan. 2022, p. 108854, www.sciencedirect.com/science/article/pii/S0955286321002746?via%3Dihub#bib0022, https://doi.org/10.1016/j.jnutbio.2021.108854.
Tan, Terence Yew Chin, et al. “The Health Effects of Chocolate and Cocoa: A Systematic Review.” Nutrients, vol. 13, no. 9, 24 Aug. 2021, p. 2909, www.ncbi.nlm.nih.gov/pmc/articles/PMC8470865/, https://doi.org/10.3390/nu13092909.
“The 7 Benefits of Dark Chocolate.” Cleveland Clinic, 9 Mar. 2022, health.clevelandclinic.org/dark-chocolate-health-benefits.
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